My Personal 6 Favorite Sources Of Protein

Lean protein should be the staple of any diet if you're looking to add muscle or retain the most amount of muscle mass while losing weight.

If you do a little bit of research, you will find the daily recommended amount of protein is about 0.8-0.9g per pound of body weight. If you're physically active: athletes or someone regularly lifting weights, the recommended amount is even higher - it can go all the way up to 2g per pound of body weight.

The best scenario is to be able to eat from sources of lean protein, all the time.  Lean protein can be classified as HIGH quality protein with a relatively low amount of calories & unhealthy fats.

I've put together my personal list to share with you guys. This is where I get most of my daily protein.

All but one source on this list are considered "lean". However, every source on this list is a great option and are a part of my diet. You shall find below my favorites sources of protein.

*All nutritonal values were pulled directly from the input of registered users on www.fatsecret.ca and double checked by myself*


Boneless & Skinless Chicken breast

Chicken On The Grill

Nutritional Value (4oz, about 1 chicken breast) - Calories: 110kcal, Fat: 1g, Carbohydrates: 0g, Protein: 24g

You probably could've guessed this one. Chicken is the absolute best when it comes to eating a complete source of lean protein. Chicken (and poultry in general) is known to be low in both fat and calories, while being extremely high in protein. You can cook it in so many ways, and paired with a wide assortment of foods to make scrumptious meals. If meat is a part of your diet, chicken of turkey breasts should be a major contributor to your daily protein intake.

My go-to option: Kirkland Signature Boneless Skinless Chicken Breasts


Egg whites

Liquid Egg Whites are a great source of lean protein

Nutritional Value (1/4 cup, about 2 egg whites) - Calories: 30kcal, Fat: 0g, Carbohydrates: 0g, Protein: 7g

Believe it or not (no believe it, it's the truth) the liquid part of an egg, known as the egg white, contains the dominant portion of protein. The yolk is where all of the fat & cholesterol is found. However, the yolk is also where all of the egg's vitamins are found. When I'm adding on muscle mass, I eat a couple whole eggs along with a few egg whites. When I'm trying to stay lean or cut down on my weight, I stick stictly to egg whites. The next time you visit the grocery store, make sure purchase egg whites along with your regular eggs & you will have for yourself one of the best sources of lean protein.

My go-to option: PC Blue Menu Egg Whites


Wild Pacific Salmon

Wild Pacific Salmon is a Great Source of Lean Protein

Nutritional Value (100g, about 1 medium sized fillet) - Calories: 170kcal, Fat: 9g, Carbohydrates: 0g, Protein: 21g

I wasn't big on fish before I started to diet seriously. As a kid, I've always hated the smell of fish. After doing my own extensive research, I realized it was time to grow up and put the old engraved mindset to rest. Fish has now become a solid part of my diet for the last few years.

Just like chicken, wild salmon is one of the best lean protein sources you can possibly eat. There's only two issues with salmon: farmed fish is considered unhealthy for various reasons, therefore make sure to purchase wild salmon. In addition, salmon can get really pricy if you enjoy sea food and want to eat it often. If you're looking for an inexpensive alternative, you can go with canned salmon but don't over do it. Otherwise, marinate your salmon with your favourite spices, throw it in the oven and you're good to go.

My go-to option: Kirkland Wild Alaska Sockeye Fillet


0% cottage cheese (fat-free cottage cheese)

Fat-Free Cottage Cheese is A Great Source Of Lean Protein

Nutritional Value (1/2 cup) - Calories: 100kcal, Fat: 0g, Carbohydrates: 8g, Protein: 16g

"Lactose intolerant". Does this ring a bell to you? Take this in, 65 percent of the entire planet has a reduced ability to digest lactose. That being said, you can guess the amount of people around the world that might have weakened bones because of a deficiency in vitamin D and calcium.

Here comes cottage cheese. Lactose is still present cottage cheese but that percentage is lower than the percentage found in more popular dairy products like 2% milk. This is why cottage cheese can be tolerated by more people than milk can. I personally add it to my protein pancakes, oatmeal, fajitas, protein shakes, the list goes on. A good alternative to cottage cheese (if you're not lactose intolerant of course) is Greek yogurt.

My go-to option: Nordica Fat Free Cottage Cheese



Almonds are a great source of protein.

Nutritional Value (1/3 cup) - Calories: 290kcal, Fat: 25g, Carbohydrates: 10g, Protein: 11g

If you didn't know, most nuts like cashews, almonds, and peanuts, are packed with protein and antioxidants. Don't let the fact that they're high in both calories fool you. Most of the fat contained in almonds are unsaturated fatty acids, the good type of fat, aka the "healthy fats".

If you're looking to lose weight, cutting down on starchy foods (instead of the amount of healthy fats that enter your body) can be more beneficial. If you're consuming high amounts of saturated or trans fat, that's another story. With almonds, you're in the clear.

Almonds, and all nuts in general are dense in calories. If you're trying to lose weight, monitor the amount you consume closely because it can add up very quickly if you snack on almonds throughout an entire day.

My go-to option: Kirkland Signature Whole Almonds


Turkey Bacon

Turkey Bacon is a great source of lean protein

Nutritional Value (2 slices) - Calories: 60kcal, Fat: 2g, Carbohydrates: 2g, Protein: 8g

Breakfast is my favourite meal of the day and I'm sure a lot of you out there feel the same way. Bacon is the classic breakfast meat, however it’s not great to have more than once in a while. I've found the perfect replacement to regular pork bacon with turkey bacon.

Turkey bacon gives you the same great taste and feel of bacon with less calories and saturated fat. However, it's also important to note that it provides less protein than regular pork style bacon but that's perfectly fine because turkey still provides a solid amount of protein. Turkey bacon is my alternative and makes for the perfect addition to my hash browns on Saturday mornings. Don't add salt, butter or any oil while cooking and make sure to drain your turkey bacon on a paper towel for about 2-3 minutes. The paper towel will absorb excess grease which will leave you with the healthiest possible slices of turkey bacon.

My go-to option: PC Blue Menu Turkey Bacon-Style Smoked Turkey Breakfast Strips


There you have it! Find ways to incorporate these 6 sources of lean protein into your diet. As always, plan accordingly to your goals, be consistent, persevere and the results shall come along. If you're looking for help figuring out a solid diet plan, take a look  at the nutrition package on my online coaching page.

Is there other sources of protein we should know about? Take 30 seconds of your day and let us know in the comments below.


  • October 14, 2016
Daniel Gracia

Founder of THE Force Academy

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